Seeds are rich in a variety of nutrients, like protein, fiber, magnesium, potassium, vitamin E; some (like flaxseeds or chia seeds) even boast omega-3 fats. Hemp, pumpkin and and sunflower seeds are also a good source of immune-boosting zinc. Snack on toasted pumpkin seeds, toss sunflower seeds into a salad for a satisfying crunch, or sprinkle chia seeds into your oatmeal, muffin batter or smoothies.